Nutrition habits are hard to master, sometimes it's best to take it one step at a time!
When many people start their weight loss journey, they often want to start with everything all at once. They want to track all their meals, macros, and measure everything. Going from an unstructured diet or having some unhealthy eating habits, straight to this kind of structure can be very overwhelming! When I see someone fall off track with their diet it is usually because there is too much at once they are trying to do. Some of the habits they may not be ready for!
To create a successful weight loss plan and solidify some long term habits, it is sometimes best to start out slow. This means, start with one habit, such as eating slower; master this habit then progress to another. Following this strategy may not be appealing, but it will keep you on track and allow you to continuously lose weight!
Here are the two most common habits I assign to clients when they are working on their nutrition habits (these may not be for everyone, everyone is different when it comes to the changes they are comfortable making).
1) Eat Slowly
Slowing down how fast you eat a meal can be a great first step in improving your eating habits. You may notice if you take your time to eat a meal you will start to get full before you clear your plate. How can you make yourself eat slower? Time how long it takes for you to eat an average meal. Once you have that time, add a few minutes to it and make it your goal to take that much time to eat your meal. For example, maybe you usually rush through lunch and eat in 5 minutes. Make it your goal to now take 10 minutes to complete your lunch.
2) Eat Until 80% Full
This may seems like a weird concept at first, but it can help stop most people from over eating. The goal with this strategy is to stop eating until you are stuffed, with this you will naturally eat less food. So what does it mean to be 80% full? When you're finished eating, if you were to rate your hunger on a scale of 1-10 (10 being starving), you should be around a 2 or 3. If you're unsure of what rating you are or you're thinking of going back for seconds, take a break from eating for roughly 15 minutes then re-evaluate how you're feeling. If you are satisfied with how full you are then don't eat more and if your hunger is well above a 3 on the hunger scale then eat a little bit more.
For some, these can be some of the best steps to take at the beginning of their weight loss journey! Having a successful weight loss plan isn't all about the specific foods you eat or if you hit your calories/macros perfectly. It includes eating/nutritional habits that help you enjoy the process and make it easier for you to follow. It also allows you to stay consistent by only doing what you're comfortable with and ready to do right now.
Try to add in one habit at a time to your routine. Once you master it, progress to a new challenge!
Send me an email for more info or if you have any questions! Email: firstname.lastname@example.org